The workout for 1/4/17 is...                                               

  • By Leslie Friedman
  • 04 Jan, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 1/4 is...

4 sets for Quality:
- 3 Pull Up Negative Holds or Ring Muscle Up Negative Holds. Pull Up: Hold 3 seconds at top, 3 seconds with arms at 90 degrees, 3 seconds 1" from botton. Muscle Up: Hold 3 Seconds at top, 3 seconds at bottom of dip, 3 seconds at top of pull up, and lower down for 3 seconds. Assist with toes on box/floor.
- 3 HSPU Negatives (modify however you need to make each rep last 5-7 seconds)
- 1 Rope Climb as fast as possible
(20 minutes)

8 minute AMRAP:
- 21 Ab Mat Sit Ups
- 15 Jumping Back Squats (45/35)
- 9 Push Ups (Rx+ Strict Ring Dips)


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